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  6. Wild rice vs. Millet raw

Wild rice vs. Millet raw — In-Depth Nutrition Comparison

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Significant differences between wild rice and millet raw

  • The amount of copper, manganese, vitamin B1, iron, phosphorus, fiber, vitamin B3, magnesium, vitamin B6, and vitamin B2 in millet raw is higher than in wild rice.
  • Millet raw covers your daily copper needs 70% more than wild rice.
  • Millet raw has a higher glycemic index. The glycemic index of millet raw is 71, while the glycemic index of wild rice is 57.

Specific food types used in this comparison are Wild rice, cooked and Millet, raw.

Infographic

Wild rice vs Millet raw infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 0.9% 8.9% 23% 40% 37% 35% 0.39% 37% 4.4%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 81% 2.4% 17% 113% 250% 46% 122% 0.65% 213% 15%
Contains less SodiumSodium -40%
Contains more MagnesiumMagnesium +256.3%
Contains more CalciumCalcium +166.7%
Contains more PotassiumPotassium +93.1%
Contains more IronIron +401.7%
Contains more CopperCopper +519.8%
Contains more ZincZinc +25.4%
Contains more PhosphorusPhosphorus +247.6%
Contains more ManganeseManganese +478.7%
Contains more SeleniumSelenium +237.5%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 4.8% 0% 13% 20% 24% 9.2% 31% 0% 1.3% 20% 5.6%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 1% 0% 105% 67% 89% 51% 89% 0% 2.3% 64% 0%
Contains more Vitamin EVitamin E +380%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +709.6%
Contains more Vitamin B2Vitamin B2 +233.3%
Contains more Vitamin B3Vitamin B3 +266.7%
Contains more Vitamin B5Vitamin B5 +450.6%
Contains more Vitamin B6Vitamin B6 +184.4%
Contains more Vitamin KVitamin K +80%
Contains more FolateFolate +226.9%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wild rice Millet raw DV% diff.
Copper 0.121mg 0.75mg 70%
Manganese 0.282mg 1.632mg 59%
Vitamin B1 0.052mg 0.421mg 31%
Iron 0.6mg 3.01mg 30%
Phosphorus 82mg 285mg 29%
Fiber 1.8g 8.5g 27%
Vitamin B3 1.287mg 4.72mg 21%
Magnesium 32mg 114mg 20%
Vitamin B6 0.135mg 0.384mg 19%
Carbs 21.34g 72.85g 17%
Vitamin B2 0.087mg 0.29mg 16%
Folate 26µg 85µg 15%
Vitamin B5 0.154mg 0.848mg 14%
Protein 3.99g 11.02g 14%
Calories 101kcal 378kcal 14%
Polyunsaturated fat 0.213g 2.134g 13%
Fats 0.34g 4.22g 6%
Selenium 0.8µg 2.7µg 3%
Zinc 1.34mg 1.68mg 3%
Potassium 101mg 195mg 3%
Saturated fat 0.049g 0.723g 3%
Monounsaturated fat 0.05g 0.773g 2%
Choline 10.2mg 2%
Vitamin E 0.24mg 0.05mg 1%
Calcium 3mg 8mg 1%
Net carbs 19.54g 64.35g N/A
Sugar 0.73g N/A
Sodium 3mg 5mg 0%
Vitamin K 0.5µg 0.9µg 0%
Tryptophan 0.049mg 0.119mg 0%
Threonine 0.127mg 0.353mg 0%
Isoleucine 0.167mg 0.465mg 0%
Leucine 0.276mg 1.4mg 0%
Lysine 0.17mg 0.212mg 0%
Methionine 0.119mg 0.221mg 0%
Phenylalanine 0.195mg 0.58mg 0%
Valine 0.232mg 0.578mg 0%
Histidine 0.104mg 0.236mg 0%
Fructose 0.2g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 21% 74%
Protein: 3.99 g
Fats: 0.34 g
Carbs: 21.34 g
Water: 73.93 g
Other: 0.4 g
11% 4% 73% 9% 3%
Protein: 11.02 g
Fats: 4.22 g
Carbs: 72.85 g
Water: 8.67 g
Other: 3.24 g
Contains more WaterWater +752.7%
Contains more ProteinProtein +176.2%
Contains more FatsFats +1141.2%
Contains more CarbsCarbs +241.4%
Contains more OtherOther +710%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 16% 68%
Saturated fat: Sat. Fat 0.049 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.213 g
20% 21% 59%
Saturated fat: Sat. Fat 0.723 g
Monounsaturated fat: Mono. Fat 0.773 g
Polyunsaturated fat: Poly. Fat 2.134 g
Contains less Sat. FatSaturated fat -93.2%
Contains more Mono. FatMonounsaturated fat +1446%
Contains more Poly. FatPolyunsaturated fat +901.9%

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Wild rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168897/nutrients
  2. Millet raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169702/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.